Welcome to this yoga nidra practice.
Find a comfortable position where you can remain supported for the duration of the practice.
You may choose to lie down.
Recline or sit comfortably.
Make any final adjustments that might help your body to settle.
Allow your eyes to close if that feels comfortable.
Notice the points of contact between your body and the surface supporting you.
There's nowhere that you need to go.
Nothing you need to accomplish.
No special experience you need to create.
Yoganidra is sometimes described as conscious rest.
Awareness may move between wakefulness,
Dreaming,
And sleep.
Thoughts may come and go.
Sensations may come and go.
Attention may drift and return.
All of these experiences are part of the practice.
Simply listen to the sound of my voice and allow yourself to rest.
Begin noticing the natural rhythm of the breathing.
No need to change the breath.
Just observing.
Breathing in.
Breathing out.
Feeling the whole body resting.
The whole body breathing.
The whole body supported.
At this time,
You may bring to mind a simple intention.
A short statement that reflects something meaningful in your life.
Keeping it brief.
Keeping it positive.
State it silently to yourself.
Repeating your intention again.
And once more.
Allow the intention to settle naturally.
Bring awareness to the right hand.
Right thumb Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Right side waist.
Bye knee.
Lower leg.
Ankle.
Heal.
Sole of the foot.
Top of the foot.
Big toe.
Second toe.
Third toe.
Fourth two.
Little toe.
Awareness moves to the left hand.
Left thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Left side waist.
Bye.
Knee.
Lower leg.
Ankle.
Heal.
Sole of the foot.
Top of the foot.
Big toe.
Second toe.
Third too.
Fourth toe.
Little toe.
Awareness to the back of the body.
Back of the head.
Neck.
Right shoulder blade.
Left shoulder blade.
Upper back.
Middle back.
Lower back.
Buttocks,
Back of the right leg.
Back of the left leg.
Both heels.
Awareness to the front of the body.
Top of the head.
Forehead.
Right temple.
Left temple.
Right eyebrow.
Left eyebrow.
Space between the eyebrows.
Right eye.
Left eye.
Right ear.
Left ear.
Nose,
Nostrils.
Inside the cheeks.
Tongue.
Roof of the mouth.
Upper teeth.
Lower teeth.
Jaw.
Chen.
Throat.
Right collarbone.
Left collarbone.
Center of chest.
Heart center.
Upper abdomen.
Navel,
Lower abdomen.
Pelvis.
Whole right side.
Whole left side.
Whole back of the body.
Whole front of the body.
Whole body.
Whole body.
Whole body.
Now bring awareness to the breath.
Awareness will move through four centers.
The navel,
The heart center.
The throat.
The nostrils.
At each center,
Count silently backward from 27.
One count for each complete breath.
If the count is lost,
Simply return to 27 without judgment.
I will gently guide you through the transitions from one center to the next.
Awareness at the navel.
Feeling the gentle movement of breath.
Begin counting from 27.
Pausing the count.
Awareness moves to the heart center.
Begin again at 27,
Counting silently.
Pausing the count.
Awareness moves to the throat.
Begin again at 27,
Counting silently.
Pausing the count.
Awareness moves to the nostrils.
Begin again at 27,
Counting silently.
Allowing the count to fade into the background and simply observing the breath.
Bring awareness to the experience of heaviness.
The body resting heavily.
Supported by the surface beneath you.
Comfortably heavy.
Experiencing heaviness throughout the whole body.
Now awareness of lightness.
A sense of ease.
A sense of spaciousness.
Light and effortless.
Lightness throughout the whole body.
Heavy,
Light.
Heavy and light together.
Now awareness of warmth.
And comfortable warmth throughout the body.
Warmth spreading naturally.
Now awareness of coolness.
A gentle cool sensation comfortable and steady.
Coolness throughout the body.
Coolness of the air touching the skin.
Warm.
Cool.
Warmth and cool together.
Balanced.
Integrated.
Bring awareness inward.
Notice the natural space within the body.
Space within the chest.
Space within the abdomen.
Space around the breath.
Perhaps sensing the breath moving through that space.
Rising.
Settling Expanding.
Softening.
Notice the gentle rhythm of breathing.
No effort.
Nothing to change.
Simply observing.
Perhaps becoming aware of a quiet stillness beneath activity.
A stillness that remains present whether thoughts are active or quiet.
Resting in that awareness.
Sensation of resting.
Gradually becoming aware of the whole body once again.
The whole body resting.
The whole body breathing.
The whole body supported.
Return now to your intention,
Repeating it silently once.
Again.
Once more.
Allow the intention to settle.
Sensing the room around you.
Sensing the surface beneath you.
Notice the natural rhythm of breathing.
If you are preparing for sleep,
You may simply remain as you are.
If you are returning to your day.
You may begin inviting small movements into the fingers and toes.
Perhaps moving the hands.
Moving the feet.
Taking your time.
Moving at a pace that feels comfortable.
When you are ready,
Slowly transition in a way that supports your body.
Resting in awareness.
Resting in ease.
Resting and stillness.
Thank you for practicing Yoga Nidra.
The practice is now complete.
